An explosive movement that recruits maximum number of muscle fibres to produce maximum amount of force and power in very little time, by using the Stretch Shortening Cycle.
The stretch shortening cycle uses both the mechanical model as well as neuromuscular model together to produce the force and power required for plyometric activity, Plyometrics is a form of Resistance Training and should follow the principle of progressive overload.
Plyometrics is a form of Resistance Training and should follow the principle of progressive overload.
It is the systematic increase in training, frequency of training, training volume, training intensity, etc.
Things to keep in mind:
1) Safety
2) Needs Analysis
3) Proper Warm up
4) Progressions
5) Cool Down
Be it athletes or even regular people that just want to start a plyometric training program, safety should and absolutely needs to be of utmost importance. Proper progressions through exercises, as well as correct form and technique is required because of the amount of stress put on joints, muscles, bones and ligaments during plyometric movements. One needs to be aware of who their client is, what their medical history is, whether they have aches and pains, and whether their body is or is not ready for such training. It’s best to put someone through a plyometric training program only if the need for such a program is present. This is mostly because of the high demands such a program puts on the body.
Before starting any program an analysis of needs that has to be done to check if such a program is viable or not for the person concerned. If a normal person comes to you for a fitness program, you must first see if this person is even fit for fitness. This could be via medical history so that you can find out things like bone density, heart problems, etc. Fitness programs must first start with your clients wellbeing in mind above anything else. A persons body must first be made capable to handle the type of training you will put them through and only after this should the activity be done.
The same for athletes as well. Only of there is a need for it should plyometric work be added into their training. A movement analysis needs to be done, the amount of time the athlete has, whether or not training time should be used for such an activity or whether that time needs to go towards other aspects of the athletes training should all be known. The coach should be made aware of risk factors like past injuries, details of medical treatments and rehab undertake. The coach also needs to know if the demands of plyometric activity should be put on the athlete, especially because of its high stress. The athlete and their safety should be number one on the list of things to take care of, because their body is their work, and keeping this in mind is above everything else.
Lastly, if there is no need for such an activity there is no reason to do it, or invest time on it. That being said, plyometric activity can have a vast range of uses for both athletes as well as people looking just to get fit.
1) Eccentric Phase: Stretch in the agonist muscle, energy gets stored in the “Series Elastic Component” and Muscle spindles get stimulated.
2) Amortization Phase: This is the phase in between Eccentric and Concentric. The Type 1 afferent nerves Synapse with alpha motor neurons. These alpha motor neurons transmit signals to agonist muscle groups.
3) Concentric Phase: Powerful contraction of agonist muscle fibre groups takes place in this phase. Both, the Energy from the series elastic component as well as stretch reflex activation causes a powerful movement.
